Stan | 4Ever Fitness

All posts by Stan »

How To Strength Train For Cycling And Improve Your Performance

Stan April 28, 2016 1

It stands to reason that the more you ride your bike, either on the road or on one of the many turbo trainers available from online cycle shops, the easier it gets to become

The Best Hobbies For Keeping Fit

Stan April 11, 2016 0

Being fit is a lifestyle and your fitness doesn’t end when you walk out of the gym. It’s important you have hobbies you enjoy that push you a bit further towards your fitness goals

Eating Out & Eating Healthy

Stan April 11, 2016 0

You’re eating clean, training hard, you’re in control of your diet and you’re on track to your health goals. Then you get invited to a restaurant for a friend’s birthday and now you have

Cycling Tips For Increasing Your Speed

Stan March 1, 2016 0

When it comes to cycling faster, there are a few things that can help you. A better bike can help shred seconds from your final time, but ultimately it’ll be your own body that

Year Round Essentials For Cycling

Stan January 5, 2016 0

Hi guys and a Happy New Year to you! I wanted to share with you today a great little info-graphic I found from Halfords. It’s called ‘Year Round Essentials For Cycling‘ and it’s perfect

Five Ways To Maximise Post Workout Recovery

Stan November 23, 2015 0

Your fitness regimes doesn’t end the moment you leave the gym. In the same way that your diet is key to your overall fitness, so too is planned recovery to ensure that you remain

5 Fitness Trends To Look Out For 2016

Stan November 13, 2015 0

Innovations in the science behind fitness is changing the way we approach exercise. Activities that were once considered effective methods of burning calories or building strength, like running or weightlifting, have been replaced by

Sports Nutrition & Running

Stan November 2, 2015 0

Sports nutrition is a pivotal element of performance when examining the factors that affect endurance running at both an amateur and professional level. Hydration, electrolyte balance and carbohydrate intake all have a direct impact

Want Good Health? – Look After Your Feet

Stan August 4, 2015 0

How good your health is depends on many factors. Not everyone is born healthy. Disease and accidents leave many people with health issues, and, of course, we all age. Staying healthy is not easy

A Guide To Compound Lifting

Stan July 29, 2015 1

To a newcomer to weightlifting, Compound lifts are perhaps the most intimidating of all the exercises you can perform at the gym. Generally consisting of a barbell loaded with heavy weight and involving lots

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Agave nectar is not a substitute for sugar as it actually has the same molecular structure as High Fructose Corn Syrup (found in sodas and other processed foods). It is not a healthy alternative.Travis Jones

Stress produces the hormone cortisol and to much of it leads to your body storing fat! Follow our mindfulness programme to help your body take on a more positive balance.

Research from the university of Maryland Medical Centre found that cardio sessions longer than 45mins may break down muscle, causing your body to store fat.

Get off the fizzy drinks! research form the University of Oklahoma found that women who drink 2 cans a day are more likely to develop fat around their stomach due to the amount sugar content in the drinks!

Sometimes exercising can cause extra stress and it is better to follow more of a mindfulness program in order to restore your body's energy balance.

Can't afford a gym membership no problem try 4Ever Fitness' free downloadable outdoor workout!

Did you know that when you eat a salad with a vinegar based dressing a signal is passed to your brain letting you know that you are full earlier. Vinegar also helps reduce insulin released in a carbohydrate rich meal creating less fat storage from the meal.Travis Jones

Use free weights, body weight exercises, power bands and the TRX instead of resistance machines to work your stability muscles.

Avoid fructose to lose fat for summer. Fructose is a sugar that is found in large quantities in processed foods in the form of high fructose corn syrup, but it is also present in fruit.Charles Poliquin

Try compound exercises as they target several muscle groups at once!

Sugar is a BIG NO-NO its raises your natural level of blood sugar resulting in more insulin being released into your body. Insulin is one of the main culprits of fat storage. Read 4everfitness's article on Fats spots & Hormones for more information.

Not only does exercise improve your body, it helps your mental function.David Atkinson

Don't target fat spots! shredding fat is a total body process, so try high density workouts for all over workouts.

Ignore the scales. Muscle weighs more than Fat so don't be alarmed if your weight spikes. Use a measuring tape instead so you can visually see how many inches you have lost :)

Trans fats are another BIG NO-NO they are found in processed meals and treats. They can help lead to weight gain and serious health issues.

Eating an organic/grass fed unsalted butter will help you lose weight. This Butter has high amounts of vitamin A and iodine supporting your thyroid gland to function more efficiently. The thyroid regulates your metabolism so this creates a faster metabolism and increases fat loss.Travis Jones

Do change your exercise programme every 6-8 weeks or better yet invest in a trainer who can provide you with a periodization training plan.

Water! invest in a good size water bottle to ensure you get enough water during the day not just during your workouts!

Spinach is a brilliant source of iron and has amazing detoxifying powers which will help to get rid of that spare tyre for good.

Made your own lunch so you know exactly what your eating! that way your less likely to eat trans fats and other baddies.

Research shows that listening to music is a great way to stay motivated during a training session!

Oily fish such as salmon and sardines are packed with fat melting omega-3 fatty acids.

Drink more water! Fats cells are harder to break down when your body is dehydrated! Check out the 4Ever Fitness article on The Importance of Hydration.

Get plenty of sleep as your muscles and mind need time to repair.

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All posts by Stan »

How To Strength Train For Cycling And Improve Your Performance

The Best Hobbies For Keeping Fit

Eating Out & Eating Healthy

Cycling Tips For Increasing Your Speed

Year Round Essentials For Cycling

Five Ways To Maximise Post Workout Recovery

5 Fitness Trends To Look Out For 2016

Sports Nutrition & Running

Want Good Health? – Look After Your Feet

A Guide To Compound Lifting

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